Go with a large (11-inch) on garlic focaccia and your sub packs 1,200 calories, close to a day’s saturated fat (17 grams), and nearly two days’ worth of sodium (2,610 milligrams). The roll alone delivers 450 calories.

Those numbers are from the Nutritional Facts Calculator on the Quiznos Web site. According to the site’s Nutritional Info download page, though, the sandwich has 1,280 calories, 27 grams of sat fat, and 2,920 mg of sodium. Yikes!

Even the lower numbers put the sub in the same ballpark as a Quiznos Double Cheese Prime Rib or Black Angus sandwich.

Our advice: skip the chain’s subs and wraps (which pack about 1,000 calories each). Wrap or roll, who needs all that white flour?

Instead, try the Harvest Chicken Salad (with Granny Smith apples, grapes, dried cranberries, cucumbers, tomatoes, and pumpkin seeds). A large has just 510 calories, 6 grams of saturated fat, and 790 mg of sodium, even with all the dressing. (With half the dressing, you’re down to 380 calories and 550 mg of sodium.)

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Notice: Content at this site is not intended to provide medical advice, which should be obtained from a qualified health professional. Any products evaluated or sources cited may contain information that is now outdated. Readers should check product labels to ensure any nutrient content has not changed since our review and still meets the criteria established by NutritionAction.com.